10 Stretches for Sciatica Pain Relief

Sciatica is a condition that results in pain, numbness or tingling along the sciatic nerve. This nerve runs from your lower back down to your feet. The pain can be mild to severe and may be accompanied by muscle weakness, bladder or bowel control loss, or pins and needles.

You know how debilitating it can be if you are suffering from sciatica. But there is hope! These ten stretches for sciatica pain relief can help to ease the discomfort and get you back on your feet.

What Is the Sciatic Nerve?

The sciatic nerve is a major nerve that runs down the back of each leg, from your hips to your feet. Because it can be so painful and debilitating, you may not even want to get up off the couch. You certainly know at least one person who suffers from this disease; it’s quite prevalent, with a 10-40 percent chance of happening in one’s lifetime.

The sciatic nerve begins at the bottom of your back and travels down each leg before bending at the knees. Any impediment along this route causes sciatic pain.

Some of the primary reasons for developing sciatica are:

• Ruptured Disk
• Spinal Stenosis
• Injury

Sciatic pain can also be caused by a condition called piriformis syndrome. Your piriformis muscle extends from your buttocks at the edge of your spine all the way to the top of your thigh. Sometimes this muscle can spasm and trap the sciatic nerve, which is located nearby. This could cause Sciatica pains in people.

10 Stretches to Relieve Sciatic Pain

Since the sciatic nerve runs from your lower back all the way down to your feet, you may experience pain at any point along its path. These ten stretches can help to relieve the pain in any or all of these areas.

Reclining Pigeon Pose

The reclining pigeon posture is a well-known yoga position. It aims to stretch the hips. There are several variations of this stretch. The reclining pigeon pose is the first, or starting, version of this stretch. If you’re just getting started with your sciatica relief stretches, you should try the reclining pose first.

How to Perform the Reclining Pigeon Pose:

1. Start by lying on your back with both legs extended in front of you.
2. Bend your right leg and place your ankle on top of your left knee. Ensure that your right ankle is directly above your left knee, so your shin is perpendicular to the floor.
3. Now gently pull your left thigh toward your chest using both hands. You should feel a stretch along the right side of your back and buttocks. If you don’t feel a stretch, try moving your right ankle further up your left thigh.
4. Hold this position for 30 seconds to one minute before releasing and repeating on the other side.

Sitting Pigeon Pose

Once you’ve mastered the reclining pigeon pose, you can move on to the sitting variation. This stretch is a bit more challenging but can be just as effective in relieving sciatic pain.

How to Perform the Sitting Pigeon Pose:

1. Start by sitting on the floor with your legs extended in front of you.
2. Bend your right leg and place your ankle on top of your left knee.
3. Now, lean forward from your hips until you feel a stretch along the right side of your back and buttocks. You may need to place your hands on the floor in front of you for support. If you don’t feel a stretch, try moving your right ankle further up your left thigh.
4. Hold this position for 30 seconds to one minute before releasing and repeating on the other side.

Forward Pigeon Pose

The forward pigeon pose is another variation of the pigeon stretch that can effectively relieve sciatic pain.

How to Perform the Forward Pigeon Pose:

1. Start by coming into a low lunge position with your right foot forward and your left knee on the floor. Your right shin should be perpendicular to the floor, and your left heel should be lifted.
2. Now place your hands on your right thigh and slowly begin to lean forward until you feel a stretch along the left side of your back and buttocks. You may need to place your hands on the floor in front of you for support. If you don’t feel a stretch, try moving your right ankle further up your left thigh.
3. Hold this position for 30 seconds to one minute before releasing and repeating on the other side.

Knee to Opposite Shoulder

Stretching the piriformis muscle and gluteal muscles can help relieve sciatica pain by relaxing your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve.

How to Perform the Knee to Opposite Shoulder Stretch:

1. Start by lying on your back with both legs extended.
2. Bend your right knee and place your right ankle on top of your left thigh.
3. Now, using both hands, grab hold of your right knee and pull it toward your chest until you feel a stretch in your right buttock.
4. Hold this position for 30 seconds to one minute before releasing and repeating on the other side.

Sitting Spinal Stretch

When the vertebrae in the spine compress, sciatica pain occurs. This stretch opens up space in the spine to relieve pressure on the sciatic nerve.

How to Perform the Sitting Spinal Stretch:

1. Start by sitting on the floor with your legs extended in front of you.
2. Bend your right leg and place your ankle on top of your left knee.
3. Now, lean forward from your hips until you feel a stretch along the right side of your back. You may need to place your hands on the floor in front of you for support.
4. Hold this position for 30 seconds to one minute before releasing and repeating on the other side.

Standing Hamstring Stretch

This stretch might help with sciatica-induced hamstring discomfort and tightness.

How to Perform the Standing Hamstring Stretch:

• Start by standing with your feet hip-width apart.
• Bend your right leg and place your right foot on a chair or stool in front of you.
• Keeping your back straight, lean forward from your hips until you feel a stretch along the back of your right thigh. You may need to place your hands on your thigh for support.
• Hold this position for 30 seconds to one minute before releasing and repeating on the other side.

Cobra Pose

The cobra pose is a gentle backbend that can help relieve sciatic pain by stretching the back, buttocks, and thigh muscles.

How to Perform the Cobra Pose:

1. Start by lying on your stomach with your legs extended behind you and your hands placed on the floor beside you.
2. Now, press down into your hands and lift your torso and head off the floor. Only go as far as you can while maintaining a neutral spine.
3. You should feel a stretch from your chest to your thighs along the front of your body.
4. Hold this position for 30 seconds to one minute before releasing and repeating on the other side.

Standing Piriformis Stretch

Give this a try if you’re looking for another stretch to ease your sciatica pain. You can do it without support if you’re able, but if that’s not possible, stand with your feet about 24 inches from a wall and place your hands on the wall for balance.

How to Perform the Standing Piriformis Stretch:

1. Start by standing with your feet about hip-width apart.
2. Bend your right knee and place your right foot on top of your left thigh.
3. Now, lean forward from your hips until you feel a stretch along the right side of your back and buttocks. You may need to place your hands on the wall for support.
4. Hold this position for 30 seconds to one minute before releasing and repeating on the other side.

Groin Muscle Stretch

To get into this position, sit down on the floor with your legs as far apart as you can in front of you.

How to Perform the Groin Muscle Stretch:

1. Position your palms on the ground in front of you and slant your torso toward the floor.
2. Lean forward with your elbows on the floor. Hold for 10 to 20 seconds. If you experience any discomfort, stop.

Scissor Stretch

The ischial tuberosity, or the sit/sitz bones, originate from the ischium. The ischium comprises part of the pelvic girdle and the ilium and pubis. When the hamstring muscles are tight, they can cause symptoms that mimic sciatica. The hamstring muscles attach to the ischial tuberosity via the sacrotuberous ligament (STL). This hamstring muscle stretch can help ease pressure on the sciatic nerve, potentially providing relief from pain. For best results, try doing this exercise daily.

How to Perform the Scissor Stretch:

1. Start by lying on your back with both legs extended in front of you.
2. Bend your right knee and place your right foot on top of your left thigh.
3. Now, slowly lower your left leg toward the floor until you feel a stretch along the back of your thigh.
4. Hold this position for 30 seconds to one minute before releasing and repeating on the other side.

Conclusion

Sciatica is a common condition that can cause pain, numbness, and tingling in the low back and leg. These stretches can help ease sciatic nerve pain. However, if you experience severe pain or numbness, contact your doctor. They may recommend other treatments, such as physical therapy, steroid injections, or surgery.